Wanting to lose some weight, whether it’s just a few pounds or a lot, is something many people around the world think about. The United States, in particular, faces a serious obesity problem that really needs to be tackled. There’s no shortage of diets out there, but most of them are just quick fixes that are hard to stick to over the long haul. What really matters is finding a way to keep the weight off for good.
Exercise is crucial for lasting weight loss. We constantly hear about the need to add physical activity to our weight loss plans if we want to lose weight healthily and keep it off. But figuring out how much exercise you need to burn enough calories for weight loss can be tricky.
In this article, we’ll give you some tips on how to figure out your exercise needs and how much exercise is necessary to lose those stubborn pounds and keep them off.
To start, you need to set realistic weight loss goals within a certain timeframe. Your body needs time to adjust to a new diet and increased exercise, so rapid weight loss isn’t healthy or sustainable. Aim for a healthy weight loss rate of about 1-2 pounds per week.
To lose 1 pound of fat a week through exercise, you need to burn around 3,500-4,000 calories above what you normally burn. For example, someone who weighs about 220 pounds would need to do about 90 minutes of brisk walking, 35 minutes of jogging, or 40 minutes of cycling each day to burn that many calories.
But it’s not just about the numbers. Other factors like your energy levels, fitness, metabolism, age, gender, and motivation also play a big role in how effective your exercise routine is. Different exercises burn different amounts of calories too, so the type of exercise you do matters.
If you’re new to exercising, starting with about 30 minutes of moderate, not-too-strenuous activity a day should be enough to get you going. As you get used to it, you’ll start to see the benefits and can gradually increase your exercise time and intensity. Just remember to add more strenuous activities slowly to avoid injuries.
When choosing the best type of exercise for you, pick something you enjoy. If you hate jogging but love cycling, go for cycling. The key to sticking to your routine is to make it enjoyable. List the activities you like and figure out how they fit with your calorie goals and your schedule. This way, losing weight will feel less like a chore and more like something you look forward to.